A few weeks ago I had a comment/ question from a reader David72, “Any tips for stretches or other relief for when lower back pain strikes during coaching?” I immediately sent out the question to a few PT’s that I know (Both with extensive backgrounds in gymnastics and coaching gymnastics). Here is one of the response.
-Brandi Smith-Young, PT, FAAOMPT, OCS. Perfect10.0 Physical Therapy
These are a few exercises to relieve low back pain. There are numerous possibilities of exercises to relieve low back pain. Exercise prescriptions are given based on a detailed assessment done by a physical therapist. If pain gets worse or persist more than 1 week see a medical provider and/or a physical therapist. The below exercises are only meant to decrease pain. These exercises do not address any possible joint dysfunctions or the true cause of the pain such as poor body mechanics, muscle imbalances, or movement impairments. To address the root of the cause of the pain see a physical therapist for proper assessment and treatment.
DOUBLE KNEES TO CHEST (use if bending forwards relieve pain)
- Lay flat on your back.
- Bend both knees to your chest, painfree.
- Repeat 20 times
- Once completing keep your knees toward your chest, engage your abdominals pulling your belly button up toward your nose and in toward your spine.
- Gently press with both hands on your thighs toward your feet. Resist so there is no motion using your abdominals.
- Hold 60-90 seconds
- Repeat as needed to decrease back pain.
OR
Standing Back Bends (use if bending backwards relieves pain)
- Get on all fours with the hands and the knees shoulder width apart.
- Hands directly under the shoulders.
- Knees directly under the hips.
- Place a stick on the lower back.
- Engage abs and balance the stick as you slowly rock backwards.
- Return to the starting position.
- Repeat 10 times.
HAND HEEL ROCKS
- Get on all fours with the hands and the knees shoulder width apart.
- Hands directly under the shoulders.
- Knees directly under the hips.
- Place a stick on the lower back.
- Engage abs and balance the stick as you slowly rock backwards.
- Return to the starting position.
- Repeat 10 times.
